Dawn

Tucson, Arizona, USA

Stephen R

Los Angeles

Eric

Maine, USA

Tyler Bass

Seattle, USA

Kevin Ahern, RN

Campbell, CA, USA

james Doohan

Donegal, Ireland

Pat B

David

Wishaw, UK

Nathan Pham

Philadelphia, PA, United States

Linda Levy

Colby Sutter

Syracuse, NY, USA

Cilla

Stockholm, Sweden

C2015

Port Coquitlam, Canada

Petra Stadler

Basel-Stadt, Switzerland

Michella

California

Chris

Southwick, MA 01077, USA

Valerie

Texas, United States

Brendan

London, United Kingdom

Michael

Florida, USA

Katie Hansen

Taylors, SC, USA

You will practice mindful breathing, observing your thoughts with curiosity and openness, and gently returning your attention to your breath.

Secular

Breathing Meditation

Health & Happiness

Flow

Concentration

Secular Mindfulness

English

Welcome to this 10 day meditation challenge designed to give beginners lots of powerful mindfulness tools they can take with them into their everyday life. This guided meditation invites you to attend to your breath and thoughts with curiosity and openness. Relaxation awaits.

10 Day Meditation Challenge For Beginners - Day 1 - Breath

 This meditation is produced by Harvesting Happiness. Take a moment to find a position that is comfortable for you. This could be seated or lying down. Can you allow your shoulders to relax a little? Let your arms rest by your side in a way that feels good for you. Make any final adjustments you need. Take a moment to become familiar with your surrounds. Cast your eye around the room you are in. What do you notice? When it feels comfortable for you, gently close your eyes. There is nowhere else you need to be. It's okay to take this time for yourself. Become aware of the sounds around you, initially noticing the most distant sounds. Perhaps you can hear the hum of traffic. Gradually drift towards the sounds closer to you. Nothing to do, just noticing. Slowly returning your attention to your body. How does your body feel today? When you are ready, bring your awareness to your breath. Perhaps you notice the gentle rise and fall of your chest, or the soft expanse of your belly as the air flows in and out. Can you allow yourself to soften a little on each exhale, as if your breath carries tension out of your body? Notice what your breath feels like for you in this moment. Perhaps it feels deep or shallow. Whatever your breath feels to you in this moment is just right. There is no need to manipulate your breath, just continue to observe. Perhaps you notice your mind has wandered. You are thinking. It's okay, our minds are designed to think. Offer your body and mind a soft smile, as this noticing is mindfulness. It's okay to think in meditation, it doesn't mean you are doing it wrong. When we think in meditation, we try and bring an attitude of curiosity and openness to our thoughts. When we do this, it can sometimes lead to us seeing things in new ways. So wherever your thoughts have taken you, it's okay. Can you be curious about your thoughts? Are they taking you back in time, or off into the future? If they relate to the past, are they happy recollections, are they regrets, or are they something else? If your thoughts are taking you into the future, are you planning, worrying or hoping? Can you notice what happens to your thoughts when you attend to them with curiosity and openness? Do they get bigger or smaller? Do they stay or do they pass? Now you may wish to return your attention to your breath. Its rhythmic ebb and flow, as steady and constant as the tide. Perhaps you find yourself thinking again, offer yourself a mindful smile, a pause. Can you be curious about these thoughts? Are they old and familiar voices you have heard before? Or are they new thoughts? What purpose do you think they serve? Then when it feels right for you, bring your awareness back to the rhythm of your breath. Notice that with each inhale you are receiving new oxygen. And with each exhale there is an opportunity to let go. Perhaps you can let go of tension in your body, your shoulders, your eyes, your stomach. Are you able to let go of a particular thought? Is there a worry or concern you could let go of right now? Breathe into this feeling of letting go. Take a moment to rest in the comfort of your breath. We are not our thoughts. We are the awareness that notices these thoughts. There is no need to push our thoughts away. When we attend to our thoughts with curiosity and openness, they can ebb and flow like the tide. A steady rhythm. In these final moments, what do you notice about your thoughts? Again you become the observer. You are not your thoughts. You are the awareness that notices these thoughts. When you are ready, begin to deepen your breath. Slowly finding movement through your fingers and toes. Taking any other movements your body needs. Slowly bring your awareness into the room, noticing any sounds around you. Slowly you may open your eyes.